Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Broccoli vs Kohlrabi - In-Depth Nutrition Comparison

Compare

Differences between Broccoli and Kohlrabi

  • Broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin B5, and Vitamin B2, however Kohlrabi is richer in Copper.
  • Broccoli's daily need coverage for Vitamin K is 85% higher.
  • Broccoli has 14 times more Zinc than Kohlrabi. While Broccoli has 0.41mg of Zinc, Kohlrabi has only 0.03mg.

The food types used in this comparison are Broccoli, raw and Kohlrabi, raw.

Infographic

Broccoli vs Kohlrabi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +95.8%
Contains more Iron +82.5%
Contains more Magnesium +10.5%
Contains more Phosphorus +43.5%
Contains more Zinc +1266.7%
Contains more Potassium +10.8%
Contains less Sodium -39.4%
Contains more Copper +163.3%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +95.8%
Contains more Iron +82.5%
Contains more Magnesium +10.5%
Contains more Phosphorus +43.5%
Contains more Zinc +1266.7%
Contains more Potassium +10.8%
Contains less Sodium -39.4%
Contains more Copper +163.3%
Equal in Magnesium - 19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1630.6%
Contains more Vitamin E +62.5%
Contains more Vitamin C +43.9%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +247.3%
Contains more Vitamin B6 +16.7%
Contains more Folate +293.8%
Contains more Vitamin K +101500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +1630.6%
Contains more Vitamin E +62.5%
Contains more Vitamin C +43.9%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +247.3%
Contains more Vitamin B6 +16.7%
Contains more Folate +293.8%
Contains more Vitamin K +101500%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Kohlrabi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Kohlrabi Opinion
Net carbs 4.04g 2.6g Broccoli
Protein 2.82g 1.7g Broccoli
Fats 0.37g 0.1g Broccoli
Carbs 6.64g 6.2g Broccoli
Calories 34kcal 27kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g 2.6g Broccoli
Fiber 2.6g 3.6g Kohlrabi
Calcium 47mg 24mg Broccoli
Iron 0.73mg 0.4mg Broccoli
Magnesium 21mg 19mg Broccoli
Phosphorus 66mg 46mg Broccoli
Potassium 316mg 350mg Kohlrabi
Sodium 33mg 20mg Kohlrabi
Zinc 0.41mg 0.03mg Broccoli
Copper 0.049mg 0.129mg Kohlrabi
Vitamin A 623IU 36IU Broccoli
Vitamin E 0.78mg 0.48mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 62mg Broccoli
Vitamin B1 0.071mg 0.05mg Broccoli
Vitamin B2 0.117mg 0.02mg Broccoli
Vitamin B3 0.639mg 0.4mg Broccoli
Vitamin B5 0.573mg 0.165mg Broccoli
Vitamin B6 0.175mg 0.15mg Broccoli
Folate 63µg 16µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 0.1µg Broccoli
Tryptophan 0.033mg 0.01mg Broccoli
Threonine 0.088mg 0.049mg Broccoli
Isoleucine 0.079mg 0.078mg Broccoli
Leucine 0.129mg 0.067mg Broccoli
Lysine 0.135mg 0.056mg Broccoli
Methionine 0.038mg 0.013mg Broccoli
Phenylalanine 0.117mg 0.039mg Broccoli
Valine 0.125mg 0.05mg Broccoli
Histidine 0.059mg 0.019mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.013g Kohlrabi
Monounsaturated Fat 0.011g 0.007g Broccoli
Polyunsaturated fat 0.038g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
25
Kohlrabi
Mineral Summary Score
18
Broccoli
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
10%
Kohlrabi
Carbohydrates
7%
Broccoli
6%
Kohlrabi
Fats
2%
Broccoli
0%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.